CALORIE DENSITY CALCULATOR
Compare the energy density of foods using Dr Barbara Rolls' Volumetrics principle. Eat full plates while effortlessly cutting calories.
120 kcal per 100g
High satiety / lean meats
Full stomach volume
Eat to satisfaction
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Frequently Asked Questions
What is calorie density?
Calorie density is the number of calories per unit of food weight (kcal/g or kcal/100g). Water and fibre add physical weight without calories, dramatically lowering calorie density.
What are the 4 Volumetrics categories?
1) Very Low (<0.6 kcal/g: greens, broth, berries), 2) Low (0.6–1.5 kcal/g: lean poultry, potatoes, whole grains), 3) Medium (1.5–4.0 kcal/g: bread, cheese, meats), 4) High (>4.0 kcal/g: oils, butter, chocolate, chips).
Why does calorie density matter for adults over 45?
As resting metabolic rate gently declines with age, eating foods with low calorie density allows you to consume satisfying, full-sized portions while automatically sustaining a mild fat loss deficit.
Turn Your Metabolic Numbers Into Real Fat Loss
Calorie targets and macronutrient splits work when paired with structured resistance training and metabolic accountability. Explore our VIP coaching tracks: